How to Build Leg Muscles

Build Leg Muscles

Legs Weighlifting Exercises

Thighs Bobybuilding is the most powerful area of the body. Keeping you legs very strong allows you to do so many more tasks. Having strong legs will also enable you to run further because they will be able to handle more fatigue during a given period of time. Your thighs have two seperate muscles which make it up: the quadriceps and Hamstrings. I will provide you with exercises which work each of those two muscles. This is going to teach you how to build leg muscle.

I would recommend performing 12 reps per set and 3 to 4 sets per exercise while building leg muscle.

1.) Squats:

I would recommend a spotter for this weightlifting exercise at all times. Grasp a barbell and place it along your shoulders behind your head. Spread your feet to shoulder width apart. Bend from you knees while keep your back straight, and go down as far as you can. Pause for a second then raise yourself back up feeling the strength coming from the thighs. Having good balance will help you out here especially. This exercise works the quads extremely well.

2.) Leg Press:

This is performed on a leg press machine and is much easier on your lower back. Add weight to the machine, place your feet shoulder width apart on the foot place. Unlock the hand and extend your legs fully. Let the weight coming down by bending at your knees as far as you can go. Push the weight back up with your legs. This exercise works the entire thigh front and back.

3.) Leg Extension:

Position your body to where your legs hang right off the machine right at the knee bend. Select the desired weight and extend your legs away from your body against the leg pads feeling the power coming from your quads. Lower the weight slowly and repeat the action. This exercise work the quads and sperates each of the muscles building the quad.

4.) Leg Curls:

The exact opposite of the leg extension, the leg curls makes you curl your legs toward your body. Select the desired weight and position the your body and feet into the machine. Now begin to curl your legs downward from the knee feeling your hamstrings working very hard. Let the weight rise back up to the starting position and repeat the action. This exercise works the hamstrings very well.

5.) Lunges:

Lunges are a very easy concept exercise. You basically hold a weight and walk around the gym. Grasp two dumbbells and hold them at your side. Take a forward step with one foot and allow the back foot to bend so that the knee touches the ground. The forward foot should bend as well so that there is a 90 degree angle between your shin and thigh. Just begin taking steps switching feet just as you would do walking. Do about 8 steps per leg. This works the entire thigh.

Calves Bodybuilding

6.) Standing Calf Raises:

Find the calf machine and position your body so that your toes are on the ledge and your shoulders are under the pads. Raise your self up so your legs are fully extended, now begin by lowering your heels below the ledge and then using your toes, raise your weight back up so that you end up on your tippy toes. Do about 15 reps per set. This works the entire calf.

7.) Seating Calf Raises:

Sit on the machine and position your toes in the same way as the standing calf raise, and put your knees below the knee pads. Now lift your legs up using your toes so they become fully extended. Pause at full extension and lower the weight slowly. Perform 15 reps per set. This works the lower calf very well.

Working out your entire leg is very important to just get around on a daily basis. Calf bodybuilding really makes a look really good. If you have big thighs and very small calves, then your legs will look kind of funny. Calf bodybuilding will give your lower leg, the cuts that several people talk about. If you want to build more muscle, increase the weight and decrease the amount of reps per set. If you want to tone (women generally) lighten the weight and do more reps per set.

For the other bodybuilding workout exercises, just click the links below:
Training log workout logs
Back Weightlifting Exercises
Bicep Workouts / Bicep Exercises
Tricep Exercises | Triceps Weightlifting Exercises
Chest Weightlifting Exercises

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How to build leg muscle

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